Turn of the year

Turn of the year. Training at my garage gym. You'll see some pics and videos at my instagram  @ Donscrossfit.



Wednesday 28.12

• Intervals
• Every 4:00, for 20 minutes (5 sets), perform the following as fast as possible
• 15 pull-ups + 10 push jerks @ 60kg
• It took about 50-55 seconds per round

Thursday 29.12

• Amrap 30 minutes
• 4 thrusters @ 60kg
• 8 burpees
• 12 toes-to-bar's
• 16 cal row
• Result, 7 rounds + 12 t2b

Friday 30.12

• Every minute on the minute x 10 minutes:
• 3 back squats @ 120kg

• Accessory, 5 rounds of:
• 20 double unders
• 20 kettlebell swings @ 32kg

Saturday 31.12

• Every minute on the minute x 15 minutes:
• Squat clean @ 90kg

• Amrap 8 minutes:
• 2-2, 4-4, 6-6…
• Handstand push-ups
• Cleans (power/hang)
• Got round of 10's finished + 12 hspu

• Wod, 5 rounds of:
• 20 wall ball shots
• 10 step-ups with 60kg barbell, back rack

Sunday 1.1

• Every minute on the minute x 15 minutes
• 1-5min: 3 reps @ 40kg
• 6-10min: 2 reps @ 50kg
• 11-15min: 1 rep @ 55kg

• "Linna-DT"
• 3 rounds @ 50kg
• 2 rounds @ 60kg
• 1 round @ 70kg
• DT is 12 deadlift, 9 hang power clean and 6 push jerks

Monday 2.1

• Wod, 5rds of:
• 8 handstand push-ups
• 16 pistol squats

• Intervals, 4 sets of:
• 20 pull-ups
• 400m run

Tuesday 3.1

• Wod, 4rds of:
• 15 overhead squats @ 40kg
• 15 burpees
• 400m run

• Accessory
• 50 ring dips
• 75 ring push-ups
• 60 toes-to-bar

Thursday 5.1

• Push press 5x5 @ 70kg
• Back squats 2x6 @ 120kg

Friday 6.1

• Shoulder press, build up (55, 58, 60, 62, 64, 66, 67kg)

• Shoulder press
• 4x3 @ 60kg
• 4x6 @ 50kg
• 4x10 @ 40kg

• Acceessory, 300 air squats

Saturday 7.1

• Front squat 4x10 (90, 95, 100, 105kg)

• Every minute on the minute x 21 minutes
• 1st min: 12 pull-ups
• 2nd min: 10 kettlebell swings @ 32kg
• 3rd min: 8 back squats @ 60kg